7 Science-Backed Ways Creatine Can Boost Marathon Performance

Estimated read time: 3.37 minutes

Hey Performance Nerds! Jonah here. 🤓

If you think creatine is just for gym bros, you might be missing out on one of running’s most overlooked performance supplements. 🏃‍♂️💨

Backed by over 1,000 studies, creatine isn’t another nutrition trend—it’s the real deal.

For less than $20 a month, you could unlock the supplement that helped me shave 20 minutes off my marathon time.

Today, we’ll uncover:

• How creatine powers your most critical marathon moments ⚡️🏃‍♂️

• The surprising, science-backed benefits for distance runners 🧪📚

• The exact protocol I recommend for runners💪🚀

🎉 Love this? Share it with a friend in seconds! This newsletter took 12 hours to craft—copy and paste your referral link to friends and earn surprise prizes to run your fastest marathon yet. 😉

The Truth About Creatine 🧪

Creatine isn’t some sketchy supplement with weird side effects—your body already makes it naturally.

Think of creatine as your muscles’ turbo button, delivering quick bursts of (ATP) energy when you need it most.

You use Creatine during explosive moments, like crushing that final sprint or chasing down your Strava crush. 😻

Studies show it can boost sprint power output by up to 18%! 🚀

"But What About Water Weight?"

Yes, creatine increases muscle hydration by about 1%. Think of it as carrying an extra gel.

But here's the twist: this extra hydration may actually help you run stronger!

Ready to learn how creatine can level up your marathon game? Let's science! 🧪

The Marathon-Changing Benefits of Creatine 🏃‍♂️

Everyone should take creatine—yes, even my dog. 🐾

While creatine doesn’t directly make you faster over 26.2 miles, it can unlock surprising marathon gains. Here’s how:

1) Supercharged Glycogen Storage 🔋

Creatine paired with carbs boosts glycogen storage efficiency, helping your body store more fuel in your muscles.

Translation? More energy for those long runs!

2) Faster Interval Performance ⚡️

Creatine improves high-intensity intervals (think track workouts 🏃‍♂️). Training at higher speeds means bigger adaptations and faster race times!

3) Accelerated Recovery 💪

Creatine’s antioxidant properties reduce post-run muscle damage. You'll bounce back faster between those key marathon sessions.

Sunday long run? Ready to crush track Tuesday! (Though we know you’re really there to flirt with your Strava crush. 😉)

4) Enhanced Sprint Capacity 🚀 

Creatine can boost your sprint power by 18% during the final kick of your race.

This could be the difference between that PR and just another finish. Plus, you’ll get to your post-race pizza sooner.

5) Increased Strength Gains 💪

Creatine improves your strength gains. Stronger legs from those squats and deadlifts = more power in every stride.

6) Speed Preservation ⚡️

High-mileage training can reduce your fast-twitch muscle fibers. Creatine might help preserve these speed-crucial fibers during peak training.

7) Better Heat Tolerance 💧 

That extra muscle hydration can help you stay cooler and reduce cardiovascular strain during hot races.

Summer marathons? Hold my non-alcoholic beer. 🍺

Here’s how to get started with creatine for marathon training:

1) The Quick Start (Loading) 🚀

• Take 20g daily for 5-7 days

• Split into 4 doses of 5g each

2) The Slow & Steady 📈

• Take 5g daily

• Results take 3-4 weeks

• Less chance of stomach issues

  

  Slow and steady, just like me inching my way out of my parents’ basement... but hey, progress is progress! 🐢💪

The Marathon Runner's Protocol: 

I recommend the slow and steady approach. Why? Less chance of weight fluctuation and side effects during training!

Best Time to Take It:

• Timing doesn’t matter much—any time works

Post-run with recovery carbs is a good option (bonus: helps glycogen replenishment!)

Type Matters 🧪 

Skip the fancy stuff. Stick to creatine monohydrate because it’s:

• Most researched

• Most effective

• Cheapest option

What About Cycling? 🔄 

You don’t need to cycle off creatine. Your body maintains safe levels, and long-term studies show it’s safe for continuous use.

Pre-Race Strategy: 

Worried about that tiny weight gain before race day? You got options:

1. Keep Taking It (Recommended)

   • The benefits far outweigh the minor water weight gain

2. Stop 2-3 Weeks Before Your Race

   • If you want to drop the water weight, this is your best option

Practical Summary

The Science:

• Backed by 1,000+ studies, your body makes it naturally

• Boosts end-of-race sprint power by up to 18%

The Benefits:

• More efficient glycogen storage

• Faster recovery and a stronger sprint finish

• Preserves speed during heavy training

• May help you stay cooler in hot races

The Protocol:

• Take 5g of basic creatine monohydrate daily

• Timing doesn’t matter

• Stop 2-3 weeks before race day if weight is a concern

How I Used Caffeine to Run a 2:57 Marathon. 🏃🏻‍♂️💨

Did you miss my video about How I used caffeine to run a sub 3 marathon? You can find it below!

I won’t lie. These videos take me a while to make. If you find it helpful, share it on your story or with a friend. It helps me a ton!

Don’t forget: You + Science = AWESOMENESS 😎

Yours in science,

Jonah

Please email me directly if you’re interested in references for this week!